WOD

5 minutes Double Unders 5 minutes Kettlebell Swings 3 minutes Double Unders 3 minutes Kettlebell Swings 1 minute Double Unders 1 minute Kettlebell Swings 100 DAY BRIEFING: Wednesday 4pm or 7pm. This will be to hand out your booklets for the next 100 Day Challenge and to ask questions.

6am will be here. Heritage will still be soggy. If any of you want to have a tiny-sleep-in, rock up at 6:30. AMRAP 15 minutes Row 250m Pushups x 25

You are going to need your friends for this one… 500 x Thrusters.

Weighted Pullups 1-1-1-1-1-1-1

“Kelly” 5 rounds: 400m run 30 box jumps 30 wall ball At home WOD: 5 rounds: 400m run 30 squat jumps 30 pushups

I think that the disbelief that this has actually happened will become a stark reality in the coming days and weeks. Please say your prayers for the people who have already lost their lives, the families and friends left behind, and for the people who are missing. I am home for WOD’s, but please use…

Training is ON today. But, please use your brains and check the internet road warnings when deciding whether to drive here or not. I haven’t set a WOD yet – will decide when I see who rocks ups.

I will have t-shirts for you to try on this week so you can let me know style and size.

Row 1km time trial. Then, for time: 20 rounds of “Cindy” 5 pullups 10 pushups 15 squats. Get CrossFit: Because somewhere there is a congenital amputee doing more work than you.

Thruster 1 rep max, then… “Fran” 21-15-9 Thrusters Pullups * Option to do “Mile-Fran” with some running/rowing in between each round.